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Banded Ankle Distraction
- 1 - Anchor a resistance band low to a sturdy post, rack, or rig.
- 2 - Loop the band around the front of one ankle, positioning it just below the ankle bones.
- 3 - Step away from the anchor point to create tension, then place the banded foot flat on the floor in a half-kneeling or lunge position.
- 4 - Keeping your heel planted, slowly drive your knee forward over your toes while allowing the band to gently pull the ankle joint backward.
- 5 - Move in and out of the stretch under control, or hold the end position while maintaining steady pressure through the foot.
- 6 - Avoid letting the arch collapse or the heel lift off the ground.
- 7 - Repeat for the desired duration, then switch sides.
